No Smoking

Down to our final commitment.  We're all aware about the health consequences of smoking and there are tons of resources on the web regarding it's dangers, so we'll make this brief and focus on it's effects to the skin.

Smoking can accelerate the aging process and cause premature wrinkles. It's associated with increased wrinkling and skin damage not only to your face but also across the body.  Nicotine causes narrowing of the blood vessels in the outermost layers of the skin. Less blood flow = less nutrients and oxygen, damaging the connective tissues and fibroblasts of the skin.  It also impairs the body's ability to store vitamin A and it's ability to absorb vitamin C which are vital for skin protection and health.  This kind of damage doesn't take long to appear. Smokers often have a dull dry complexion, are grayish or yellowish in skin tone, have visible broken blood vessels/capillaries, a gaunt-ish appearance, loss of tone and elasticity are noticeable and make skin look droopy. Deep wrinkling around the mouth and eyes are also apparent.  This is commonly known as Smokers Face but keep in mind the skin on your body will suffer the same consequence.  Smoking delays wound healing, including skin injuries and increases the risk of infection.  You have twice the risk of developing a type of skin cancer compared to non-smokers. It also increases your risk of developing Psoriasis and Hidradentis Suppurativa, also called Acne Inversa. In Acne Inversa, nicotine increases the production of acetylcholine around the hair follicle promoting overgrowth of the upper portion of the follicle causing a blockage. The blockage becomes inflamed and forms an abscess. These abscesses usually form under the breasts,  in the armpit or groin.  These are just a few of the numerous skin disorders caused by smoking, there are many more.

It's difficult to repair or reverse the aging effects of smoking to the skin but you can reduce them by quitting, right now.  Eat a healthy diet, take vitamin supplements, increase your water intake, invest in good skincare products and establish a good skincare routine.  You may also consider seeing a dermatologist for prescription strength topical creams that contain vitamins A & C and/or Alpha-Hydroxy Acids.  Depending on the degree of wrinkling, your doctor may suggest other treatment options such as botox, dermabrasion, fillers and chemical peels.

All in all, prevention is the best medicine.  Don't pick up that cigarette to begin with.  

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Exercise

It's no news flash that exercise is extremely beneficial for your body.   I'm presuming most people know that regular activity keeps bones strong, strengthens muscles and immune function, reduces stress(one of the causes of acne), helps you sleep better and have an overall better mood.  There are many many more benefits to your body but does exercise affect the skin?  You bet.

Exercise improves your skin's circulation.  How?  With the increase of blood flow, the body tries to cool off by forcing blood to the skin.  This increase delivers additional nutrients and flushes more toxins from skin cells.  If your elastin and collagen fibers are well nourished they ought to be more resilient to wrinkles.  The additional oxygen boost also helps increase the natural production of these connective tissues that plump your skin and most people experience a "skin glow" with exercise. 

It can influence hormone production, which has been linked to acne and skin health and some skin conditions may even show improvement.  Toxins are also released through your skin in your sweat.   It's important to wash them off and not let them sit on your skin or you might end up clogging your pores, or worse, create a fungal or bacterial infection.  Exercise also helps reduce the appearance of cellulite. Cellulite occurs due to a change in the subcutaneous fat cells under the skin, so logically, if you reduce fat you can reduce the appearance of cellulite also.

A combination of aerobic(cardiovascular) and anaerobic(strength training and toning) exercise along with a balanced diet will not only keep your body and mind healthy but keep your skin looking its best. 

Next up #10.  No Smoking

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Drink H2O

Dihydrogen Monoxide.  Sounds like a scary chemical you'd never want to come in contact with, right? Well...it's the scientific name for water.  The water molecule has the chemical formula H2O, which means each molecule of water is made up of two hydrogen atoms and one oxygen atom.   The prefix di in dihydrogen means two, the prefix mono in monoxide means one and oxide is a compound that contains one or more oxygen atoms. 

I always chuckle when I read about cosmetic companies claiming to be "chemical free" and water is the first ingredient listed on most of their products.  Everything on this planet is made up of chemicals. We'll discuss chemical, synthetic, natural and organic cosmetic ingredients another day.  Today's post is about water's benefits to the skin and body.

You've heard drinking water helps keep you slim, boost energy and of coarse, hydrates skin. It plumps up your cells, flushes impurities and keeps organs functioning properly.  Our lungs are about 90% water, the brain 70%, blood is roughly 83% water and muscles are around 75%.  Pretty cool if you think about it.  


If you don't drink enough water, metabolic waste may build up, you may experience muscles cramping, constipation, stiffer joints, migraines, you may increase your risk of developing kidney stones, etcetera etcetera and that's just on the inside.  Your skin may become drier, flakier, tighter and more prone to wrinkling.  Toxins can build up in your body and escape through the pores of the skin which may contribute to acne.  By drinking adequate amounts of water, toxins are internally flushed and breakouts less likely to happen.  Drinking water alone will not moisturize your skin since it never fully reaches the epidermis.  You still need to apply a moisturizer as there are many external factors that contribute to skin dehydration but imagine how terrible you'd feel and look if you didn't drink enough water. 

How much to drink? Well drinking an excessive amount of water can lead to Euvolemic Hyponatremia which is too little sodium in your blood. It's a rare condition but it does prove the point that everything should be in moderation including what's good for you. It's been suggested that eight 8oz glasses per day is the proper amount but I haven't found any studies supporting this. Some think 8 glasses is overload. I personally just can't seem to chug 8 glasses of water a day. What I have done is substituted other beverages I consume throughout the day with water. Water instead of soda at the movies, instead of sports drinks when exercising, instead of flavored drinks with lunch and dinner. I also have a glass of water with every alcoholic beverage I may have when I'm out and about. These are just some of the ways I try to incorporate more water into my daily fluid intake. It has made a difference for me but you'll have to figure out how to for yourself since we all have different lifestyles and preferences. 

commitment no. 9 Exercise


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Diet

The skin is regarded as an external indicator of internal health. Using extravagant creams and treatments on it won't relieve or lessen problems that originate from dietary inadequacy. Eating the right foods and refraining from the wrong ones can have a major impact on skin without burning a hole in your wallet. 

No single diet will give you perfect skin. Your hormones and genes play a major role in your skins condition which you can not control. However, there are lifestyle factors you can control. Diet is an essential one. Generally, good food = good skin. 

The pyramid above is a great example of foods/servings that makeup a good diet. It can be used as a guide to taylor a diet that is suitable for you. Lots of veggies, whole grains and healthy fats. Yes fats, not saturated fats like french fries and fried chicken but fats like essential fatty acids or EFA's. You can obtain EFA's from foods like avocado, olive oil, salmon and many others. EFA's are the building blocks of healthy cell membranes and also help produce the skin's natural oil barrier which is critical in keeping skin hydrated and plump, therefore, younger looking. Research suggest that EFA's help lessen inflammation associated with acne. There are just so many physiological benefits to EFA's including lowering cholesterol and weight loss or maintaining weight, we will have to do a post on EFA's alone another day. 

Whole grains and veggies add fiber and make you feel full longer on fewer calories. Then you have your proteins, dairy and the least amount of foods you should be consuming on a daily basis at the top. You don't need to avoid these foods completely, everything in life including what you eat should be in moderation. But diet heavy in red meat, saturated fats, sugar, refined grains and starches has many unwanted side effect some of which are weight gain, constipation and bloating, an increase of blood pressure or cholesterol, chronic candidiasis (yeast), sluggishness, inflammation which can lead to acne and other epidermal ailments which brings right back to our skin. Of course, this is all individual which is why you need to figure out how much of what is best for you. Click here for a list of foods and their side effects you can use as a reference.

For those of you who are Vegetarians or who have recently switched to a vegetarian diet and would like more nutritional information, please click on the Vegetarian Resource Group to your right under Places to Visit. 

Please remember the information on this blog does not replace medical advice. If you are concerned you might have a problem, please see your doctor.

on to #8. H2O

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Sleep/Stress Reduction

Cortisol is the body's stress hormone.  When Cortisol levels rise, there's typically an increase in oil production, which can lead to oily skin and acne. It can set off or worsen conditions like eczema and rosacea. Even skin that is not affected by acne often develop temporary stress-related acne. Cortisol has an adverse affect on the skin's barrier function that can impair your skins ability to repair itself when it's injured. It can also lead to weak nails and possibly hair loss. Even if stress doesn't show up on your skin, it's one of the major contributors of an increase of free radicals in the body, which is major cause of premature aging. 

Stress contributes to sleep deprivation. Lack of sleep shows more prominently on our faces as a dull complexion, dark circles, fine lines and, in more extreme cases, weight gain and rashes. Sleep is a major contributor to regeneration of all body tissues including the skin. When you're sleep deprived, you also deprive your skin of the opportunity to renew itself. Stress and lack of sleep can take a toll on you mentally and physically. So what to do.....Relaxation techniques can help you deal with stress better and also help relax facial muscles and skin. Here are some relaxation techniques suggested by the Mayo Clinic. Exercise also helps your body handle stress. You release frustration in addition to the numerous benefits physical activity has been proven to have and you will sleep better because of it too. Breathing exercises and yoga are recommended for relaxing the mind as well as toning the body. Listening to light music can also help you wind down from a crazy day. Take a bubble bath or treat yourself to a massage. Keep the space you live in organized, a clutter filled environment can cause additional stress. Cleaning up before you go to bed can help you rest more peacefully. Organize your life. You can't solve it all in one day. Plan ahead, spread your tasks out evenly in a day or through out the week in a way that you won’t overwork yourself or miss a deadline. Make sure your sleeping in a comfortable environment. Dark, cool, quiet, clean, no distractions. Avoid caffeinated beverages in the evening and try to eat 3-4 hours before bed time. You don't want your body working through the night digesting your dinner. You will be sluggish the following day. Your skin reflects everything that is going on within your body and mind. Keep your mind, body and emotions balanced, and the results will show up as a healthy complexion. 

Alright, on to commitment # 7. Diet

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Sunscreen

                          

Sunscreen is a lotion that's has an SPF rating. It contains chemicals that act like a sponge and absorb ultraviolet radiation (UVR).  SPF, which stand for sun protection factor, is the measure of protection the sunscreen offers against UVR. The higher the number the more protection. The lower the number the less protection. Using a sunscreen will not prevent you from tanning but it will lower your risk of getting burned.

Sunblocks are products containing ingredients like titanium dioxide and zinc oxide that physically block ultraviolet radiation.  They work by reflecting light from your skin almost like a mirror so the UVR bounce off.  They often appear white on the skin as opposed to sunscreens which tend be not as visible.  They also tend to be thicker than sunscreens and less like a lotion.

Effective protection from UVR depends on proper use of sunscreens and sunblocks. For maximum protection, sunscreens should be applied at least 20 minutes before sun exposure to allow the skin to absorb the protective chemicals. Sunscreen must be reapplied after swimming or sweating, even if the product is waterproof.  Sunblock is effective as soon as it is applied and because it remains on the skin surface, it can be applied immediately before sun exposure but also needs to be reapplied after swimming and sweating.  The minimum recommendation for SPF is 15.

Experts claim that 90% of deteriorating skin changes are due to sun damage, not old age and there's always the risk of skin cancer.  Protect your skin, be good to it.  It will be good to you.

And now we're on to #6. Sleep/Stress Reduction

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Serums

                   

Serums have the ability to go a little deeper into the skin thanks to smaller molecules. If you have a specific issue you want to address, you can try a serum formulated for that particular problem.  Additional moisturizing and nutrients, anti-agers, skin brighteners and acne treatments, there's a serum for everything. You don't need a serum if you have a good moisturizer and well maintained complexion, but it’s nice to have the option and some of us can use a little extra credit.  

Next on our list commitment #5. Sunscreen

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Moisturize

The moisturizer is one of the most important steps in maintaining healthy skin. Even people with oily skin need a moisturizer. The amount of moisturizer your skin needs will become apparent within a few days of initial use.  A good moisturizer can be applied lightly or generously depending on your skin type and climate you live in. Applying a moisturizer is best when your skin is still damp, preferably right after you've used a toner. This locks water in the upper layers of the skin and seals in the benefits of your toner. 

Moisturizers not only seal the moisture in your skin cells, but also attract moisture (from air).  Emollients like oils, butters and esters soften and coat the skin to prevent water loss. Humectants like glycerin, sodium lactate, and hyaluronic acid attract water that's in the air to the skin.  No matter how much moisturizer you use, your skin will not be soft and supple if you do not hydrate it. You may find hydrating creams and lotions but these are ineffective if you are not hydrating from the inside out.  Drinking plenty of water is the most effective and affordable way to hydrate your skin.  We'll talk about fluid intake in commitment no. 8

Coming up, commitment # 4. Serums

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Exfoliation

                  

Exfoliation is just a way to facilitate the skins natural process of cellular turn over (where it sheds the old dead cells and replaces them with new ones). Exfoliation also encourages the skin to produce new "live" cells.  When old cells don't shed as fast as they should it can lead to problems like blackheads and uneven skin tone. Removing dead skin cells is important in order to increase the effectiveness of all personal skin care products. When done correctly, exfoliation leaves skin smoother and looking fresher. Generally, exfoliation takes place just after cleansing. It’s important that you understand how much exfoliation you need. Over exfoliating will dry and irritate the skin. You will have to determine that for yourself, but in general 2-4x a week is often enough for most.

There are two ways you can exfoliate, chemically and mechanically.

Chemical exfoliation works by dissolving dead skin cells and usually comes in the form of a peel which includes one or a combination of enzymes, alpha hydroxy acids (AHA) and beta hydroxy acid  (BHA). Common enzymes are pineapple, papaya, and pumpkin. The most common AHA's are glycolic acid and  lactic acid.  There is only one BHA and that's salicylic acid. Because of this difference in properties, beta hydroxy acid is better used on oily skin with blackheads and whiteheads. Alpha hydroxy acids are better used on thickened, sun-damaged skin where breakouts are not a problem. 

Mechanical exfoliation is where is dead skin is physically removed by using an abrasive. Common abrasives include salt, walnut and apricot shell powder, jojoba beads, crystals and sodium bicarbonate(baking soda). I personally prefer not to use the first three on my face. Their rough edges are too harsh on my sensitive skin, but they are fine for use on the body's skin since it's thicker. I love mixing a little baking soda with my cleanser. It's gentle enough to use almost everyday, it's natural and water soluble. Masks are also an option if you do not want to use anything abrasive on the skin.

On to numero 3. Moisturize 

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